Just a quick post to log my workouts for this week:
Wednesday
Rest day and massage. Ooooh, my calves were really tight.
Thursday
Run 5 miles [44 minutes]
easy with 8x30 seconds pickups
Swim 3800
Main set:
300, 3x100, 400, 4x100, 500 (all at threshold pace, close to 1:30/100)
Friday
Swim 4000
Main set: 300 (10 sec), 400 (20 sec), 500 (30 sec), 600 (30 sec), 500
Saturday, April 10, 2010
Tuesday, April 06, 2010
bike tt = leg burn at low heart rate
Bike Time Trial
[Time Trial 40 minutes: 13.25 miles = 20mph, HR 137]
Total ride time 1:10
Last time I did this test, I averaged 19.5mph and my average heart rate was 152. That was on my road bike on a rolling course and today I used my tri bike on a flat windy course. I think this result indicates a few things: 1) I am not getting as much power on my tri bike as I do on my road bike, 2) my cardio system is much stronger than my legs. I was pushing my legs to the point of major burn and my heart rate was still amazingly low.
I guess the tri bike gives me more speed at a lower effort level so that's perfect for triathlons. I have also noticed that my brick runs off the tri bike are decent, whereas they are super unpleasant off my road bike.
Brick Run 15 minutes
[1.8 miles]
Strength Session
Set 1: Crossfit "DT"
3 rounds of:
12 deadlifts
9 hang cleans
6 push jerks
(55 lbs)
[7:58]
Set 2
2 rounds of:
10 Step ups each leg with 25 lb plate
10 DB plank row each side with 15 lbs
10 Side lunges each side with 10lb plate
Set 3
40 leg press (110-170, up by 20 by 10's)
50 pullups
50 situps
145 knee pushups
I need to address bike power so I am going to emphasize heavier lower body exercises for a couple weeks. Not going nuts here, just a little extra emphasis.
[Time Trial 40 minutes: 13.25 miles = 20mph, HR 137]
Total ride time 1:10
Last time I did this test, I averaged 19.5mph and my average heart rate was 152. That was on my road bike on a rolling course and today I used my tri bike on a flat windy course. I think this result indicates a few things: 1) I am not getting as much power on my tri bike as I do on my road bike, 2) my cardio system is much stronger than my legs. I was pushing my legs to the point of major burn and my heart rate was still amazingly low.
I guess the tri bike gives me more speed at a lower effort level so that's perfect for triathlons. I have also noticed that my brick runs off the tri bike are decent, whereas they are super unpleasant off my road bike.
Brick Run 15 minutes
[1.8 miles]
Strength Session
Set 1: Crossfit "DT"
3 rounds of:
12 deadlifts
9 hang cleans
6 push jerks
(55 lbs)
[7:58]
Set 2
2 rounds of:
10 Step ups each leg with 25 lb plate
10 DB plank row each side with 15 lbs
10 Side lunges each side with 10lb plate
Set 3
40 leg press (110-170, up by 20 by 10's)
50 pullups
50 situps
145 knee pushups
I need to address bike power so I am going to emphasize heavier lower body exercises for a couple weeks. Not going nuts here, just a little extra emphasis.
Sunday, April 04, 2010
honoring the animals
I saw a buffalo grazing while I was riding this morning. He and I had our own private moment because no one else was around. He was eating some grass and looked up when I rode by and we made eye contact. This is the first time I have seen a live buffalo since I added bison to my diet.
I got a bad feeling in my gut because I am struggling with the fact that I am eating animals for the sake of athletic performance. I am eating THIS animal. My heart and actions aren't in agreement. I am consciously aware that I am not being mindful. I console myself by honoring the animals for giving up their lives for me.
I got a bad feeling in my gut because I am struggling with the fact that I am eating animals for the sake of athletic performance. I am eating THIS animal. My heart and actions aren't in agreement. I am consciously aware that I am not being mindful. I console myself by honoring the animals for giving up their lives for me.
Bison
Turkey
Salmon
biking fredericksburg
I drove out to Fredericksburg this weekend to do the Easter Hill Country Tour - two days of riding. I love organized rides because you don't have to plan a route, the turns are all marked, and there is food and water waiting for you at the rest stops. I had never been out there before but had heard so many good things about the riding. People were right, it is great riding. It is green and the wildflowers are out, the roads are good, there is not much traffic, the hills are challenging but not impossible, the scenery is varied with fields, "mountains", hills, streams and rivers, trees, etc. It reminded me of biking in southern California or Hawaii. It also reminded me of biking the serene and hilly country roads at home in Wisconsin, and made me realize again how much I miss that. The roads around Austin just aren't quiet and peaceful like that.
Saturday I got bit by a dog as I was riding up a moderate hill. Dogs are an ongoing issue with cycling back roads but this is a first for me. There happened to be a lot of chaos in front of the dog's yard and my leg was in the wrong place at the wrong time. A group of cyclists were passing me, there was an oncoming car and oncoming cyclists, and the dog didn't like all this commotion going on in her area. She was barking at the whole situation and then took my calf in her mouth and bit down. The skin broke a little but it didn't hurt too bad. It's mostly just a bruise now, a day later. The dog was large and heavy and could have bit me a lot harder. I'm thinking this was more of a "courtesy bite" as a way to tell us all to get the heck away from her yard. I do feel some sympathy for her, but I don't like it that people let their dogs run free when they aren't even home.
And with that, week 8 of training is complete! After some extra sleep and food, I am feeling a lot better than I did last week. This coming week is a rest week. I get two complete rest days and a massage :) Time for some serious recovery.
Friday:
Run 5.5 miles with 2x1 mile
[2x1mi @6:54, 7:21, 45 min total time]
Swim 3400yd [1:02]
Main set:
4 rounds of
25 fast/75 easy,
50 fast/50 easy,
75 fast/25 easy,
100 fast/50 easy
This was an interesting progression, interesting in that it kept my mind busy the whole time and the recoveries were varied but all active. I liked this.
Saturday:
Bike 70 miles [4:42, hilly]
Kerrville north towards Fredericksburg, very sunny and hot... and wind. Lots and lots of hills.
Sunday:
Bike 36 miles [2:20, rolling]
South of Kerrville, rode in the rain.
Brick Run 1 mile [9 minutes]
Saturday I got bit by a dog as I was riding up a moderate hill. Dogs are an ongoing issue with cycling back roads but this is a first for me. There happened to be a lot of chaos in front of the dog's yard and my leg was in the wrong place at the wrong time. A group of cyclists were passing me, there was an oncoming car and oncoming cyclists, and the dog didn't like all this commotion going on in her area. She was barking at the whole situation and then took my calf in her mouth and bit down. The skin broke a little but it didn't hurt too bad. It's mostly just a bruise now, a day later. The dog was large and heavy and could have bit me a lot harder. I'm thinking this was more of a "courtesy bite" as a way to tell us all to get the heck away from her yard. I do feel some sympathy for her, but I don't like it that people let their dogs run free when they aren't even home.
And with that, week 8 of training is complete! After some extra sleep and food, I am feeling a lot better than I did last week. This coming week is a rest week. I get two complete rest days and a massage :) Time for some serious recovery.
Friday:
Run 5.5 miles with 2x1 mile
[2x1mi @6:54, 7:21, 45 min total time]
Swim 3400yd [1:02]
Main set:
4 rounds of
25 fast/75 easy,
50 fast/50 easy,
75 fast/25 easy,
100 fast/50 easy
This was an interesting progression, interesting in that it kept my mind busy the whole time and the recoveries were varied but all active. I liked this.
Saturday:
Bike 70 miles [4:42, hilly]
Kerrville north towards Fredericksburg, very sunny and hot... and wind. Lots and lots of hills.
Sunday:
Bike 36 miles [2:20, rolling]
South of Kerrville, rode in the rain.
Brick Run 1 mile [9 minutes]
Thursday, April 01, 2010
time to recalibrate
I am getting to near meltdown point and need to make some time to get in tune with my body and mind so I can figure out what is going on. I am very tired and sleepy, nearly at the point of needing to take naps under my desk at work. I am hungry all the time. I feel like my body composition is going in the wrong direction and I am getting soft. I am overwhelmed by my training schedule and don't have mental freshness going into the workouts. It feels like a grind and is more work than fun.
I know this is all part of Ironman training. If all I had to do was train and rest, it wouldn't be so bad, but work also has to fit in the picture. I'm thinking of the 20 week Ironman training plan like a 20 mile run: one week of the plan = one mile of the run. It's mile 8 right now and I am tired, but still have a lot left to go. This is the time to pull out my mental strategies to make it through. Time to recalibrate, refocus, and freshen things up.
Here are a few things I'm doing to help:
1) take a complete day off - no work or training. just rest and fun. that's tomorrow.
2) log my food for a couple of days - find out if i really am off track or just feel like it
3) go to Fredericksburg this weekend for my riding - new scenery, new people
4) do some journaling to get even more clarity on things
---
Today:
Run 5 miles easy
[44 minutes]
Yesterday:
Swim 3800yd, 1:10
Main set: 7x300
Strength Session
3 rounds (1 minute each):
Bosu pushups
Single leg step up and press with 15lb med ball
Plank to pushup
Plank side-to-side jumps
--
20 walk out pushup and walk back, to shoulder press
10 V-up and arm row
15 walk out pushup
5 V-up and arm row
2x10 renegade row
3x10 leg press
30 assisted pullups
I know this is all part of Ironman training. If all I had to do was train and rest, it wouldn't be so bad, but work also has to fit in the picture. I'm thinking of the 20 week Ironman training plan like a 20 mile run: one week of the plan = one mile of the run. It's mile 8 right now and I am tired, but still have a lot left to go. This is the time to pull out my mental strategies to make it through. Time to recalibrate, refocus, and freshen things up.
Here are a few things I'm doing to help:
1) take a complete day off - no work or training. just rest and fun. that's tomorrow.
2) log my food for a couple of days - find out if i really am off track or just feel like it
3) go to Fredericksburg this weekend for my riding - new scenery, new people
4) do some journaling to get even more clarity on things
---
Today:
Run 5 miles easy
[44 minutes]
Yesterday:
Swim 3800yd, 1:10
Main set: 7x300
Strength Session
3 rounds (1 minute each):
Bosu pushups
Single leg step up and press with 15lb med ball
Plank to pushup
Plank side-to-side jumps
--
20 walk out pushup and walk back, to shoulder press
10 V-up and arm row
15 walk out pushup
5 V-up and arm row
2x10 renegade row
3x10 leg press
30 assisted pullups
Tuesday, March 30, 2010
pancakes!
Long run - 15 miles
[2:07 (8:28 pace)]
6am: Town lake trail and campus loop, completely dark, almost full moon. Me: exhausted, working through it, steady pace for the whole run. This run was about getting the work done. I love my long runs but today it took a little more mental strength than usual. My glutes and hamstrings are sore and tight. I felt kind of sick for the rest of the morning - couldn't tell if it was extreme hunger or nausea or both.
I went to Magnolia and had a full stack of gingerbread pancakes with bananas and blueberries (carb overload), then slept for 5 hours. I never eat carbs like that anymore. Today I had a feeling that my body wanted it and I was happy to oblige :)
[2:07 (8:28 pace)]
6am: Town lake trail and campus loop, completely dark, almost full moon. Me: exhausted, working through it, steady pace for the whole run. This run was about getting the work done. I love my long runs but today it took a little more mental strength than usual. My glutes and hamstrings are sore and tight. I felt kind of sick for the rest of the morning - couldn't tell if it was extreme hunger or nausea or both.
I went to Magnolia and had a full stack of gingerbread pancakes with bananas and blueberries (carb overload), then slept for 5 hours. I never eat carbs like that anymore. Today I had a feeling that my body wanted it and I was happy to oblige :)
Monday, March 29, 2010
ok, this was a lot of workouts
I did all my workouts back-to-back today for one mega-session lasting about 3 hours in the evening. There was no way cooking dinner was going to happen after that so I took myself out to dinner at Zen Cafe and had salmon, veggies, and brown rice. Yum.
This training is starting to get relentless. I called today a "half rest day" because I only had to work out in the afternoon and not the morning. I look forward to half rest days. Mo thinks my half rest day idea is funny since they aren't really rest days. I look for rest anywhere I can.
Also, I have started to get to the point where I am hungry all the time. All the time. I eat a full meal and then am hungry for another full meal in 2-3 hours. Honestly I am getting a little tired of all the food. I've started eating more peanut butter because it has lots of calories without being a big deal to eat. I'm limiting my starchy carbs, but paleo and zone are out the window. I don't know how to sustain them with this amount of training and rampant hunger.
Pushup Challenge
23-25-20-20-25 = 113 total
Still chipping away at this challenge. Now it's a way of life.
Crossfit WOD
3 rounds for time:
21 KB swings (20lb)
12 pullups (green band)
6 burpees
[6:46]
I bet I could move to the black band for less assistance on those pullups.
Swim 3000yd, 56 minutes
Main set was 2 rounds of:
8x50 hard on 1 minute
400 hard
[round 1: 50s@38-40sec, 400@6:02]
[round 2: 50s@39-41sec, 400@6:06]
Shoulder busters. I stayed fairly consistent. The workout actually called for 3 rounds but by the last round I couldn't hold my pace and started to get foot cramps. I let myself off the hook today.
Bike 60 minutes with intervals:
10 min (4 min rec)
12 min (4 min rec)
16 min (4 min rec)
Run 3.3 miles, trail run
28 minutes
Not too bad. I felt best after 20 minutes into it but then I started to get hungry.
This training is starting to get relentless. I called today a "half rest day" because I only had to work out in the afternoon and not the morning. I look forward to half rest days. Mo thinks my half rest day idea is funny since they aren't really rest days. I look for rest anywhere I can.
Also, I have started to get to the point where I am hungry all the time. All the time. I eat a full meal and then am hungry for another full meal in 2-3 hours. Honestly I am getting a little tired of all the food. I've started eating more peanut butter because it has lots of calories without being a big deal to eat. I'm limiting my starchy carbs, but paleo and zone are out the window. I don't know how to sustain them with this amount of training and rampant hunger.
Pushup Challenge
23-25-20-20-25 = 113 total
Still chipping away at this challenge. Now it's a way of life.
Crossfit WOD
3 rounds for time:
21 KB swings (20lb)
12 pullups (green band)
6 burpees
[6:46]
I bet I could move to the black band for less assistance on those pullups.
Swim 3000yd, 56 minutes
Main set was 2 rounds of:
8x50 hard on 1 minute
400 hard
[round 1: 50s@38-40sec, 400@6:02]
[round 2: 50s@39-41sec, 400@6:06]
Shoulder busters. I stayed fairly consistent. The workout actually called for 3 rounds but by the last round I couldn't hold my pace and started to get foot cramps. I let myself off the hook today.
Bike 60 minutes with intervals:
10 min (4 min rec)
12 min (4 min rec)
16 min (4 min rec)
Run 3.3 miles, trail run
28 minutes
Not too bad. I felt best after 20 minutes into it but then I started to get hungry.
Sunday, March 28, 2010
Nelo's and TrevAthlete
Bike 68 miles, 4:10
When the sun came up at 7am, I was out the door on my ride this morning. It's been so windy lately, getting stronger as the day goes on, and I wanted to beat it this time. There were no cars on the road that early, which made for some nice riding. I took roads that I could never go on because of crazy traffic during normal hours. The route was my house to Liberty Hill (north of Austin) and back via Spicewood and Parmer and Jollyville. The wind was already out when I got to Parmer at 8am and I averaged about 10mph for at least an hour headed north, but as the morning went on the wind got stronger and lucky me got to turn around. On the way home, I had some long stretches where I was going 30mph and didn't have enough gears to go harder. Wheee!
----
Nelo's Pro Cycles (http://www.neloscycles.com/) in affiliation with TrevAthlete coaching (http://trevathlete.com/) is sponsoring me this year. This is my first sponsorship and triathlon team so I'm pretty excited to see what the year has in store.
I discovered Nelo's shop last year when I was looking for an alternative bike shop to get a tune-up and wheel-truing for my road bike. Nelo's was close to my house so I took a chance on a shop that was a bit off the beaten path... it turned out to be the best tune-up I had ever gotten. The shifting was smoother than ever and the wheels were perfectly true. I like that the shop is casual without hype and egos, but caters to serious cyclists. I was never made to feel conscious about being a "girl in a bike shop" by having my bike knowledge questioned or underestimated. I'm happy to help promote Nelo's. I've tried a lot of shops in Austin and they have the best service and fittings around.
When the sun came up at 7am, I was out the door on my ride this morning. It's been so windy lately, getting stronger as the day goes on, and I wanted to beat it this time. There were no cars on the road that early, which made for some nice riding. I took roads that I could never go on because of crazy traffic during normal hours. The route was my house to Liberty Hill (north of Austin) and back via Spicewood and Parmer and Jollyville. The wind was already out when I got to Parmer at 8am and I averaged about 10mph for at least an hour headed north, but as the morning went on the wind got stronger and lucky me got to turn around. On the way home, I had some long stretches where I was going 30mph and didn't have enough gears to go harder. Wheee!
----
Nelo's Pro Cycles (http://www.neloscycles.com/) in affiliation with TrevAthlete coaching (http://trevathlete.com/) is sponsoring me this year. This is my first sponsorship and triathlon team so I'm pretty excited to see what the year has in store.
I discovered Nelo's shop last year when I was looking for an alternative bike shop to get a tune-up and wheel-truing for my road bike. Nelo's was close to my house so I took a chance on a shop that was a bit off the beaten path... it turned out to be the best tune-up I had ever gotten. The shifting was smoother than ever and the wheels were perfectly true. I like that the shop is casual without hype and egos, but caters to serious cyclists. I was never made to feel conscious about being a "girl in a bike shop" by having my bike knowledge questioned or underestimated. I'm happy to help promote Nelo's. I've tried a lot of shops in Austin and they have the best service and fittings around.
Nelo, thanks for the cool jersey and vest! :)
Saturday, March 27, 2010
Race report and photos
Champions Olympic Distance Triathlon
1500m swim (25min)
42k bike (1:20)
6.2 mile run (46min)
[2:34 total]
1st place age group 30-34
5th female overall
I had a very solid race today - hard steady effort throughout, no logistical or gear issues, smooth fast transitions, nutrition was good. The swim was cold (~60 degrees) but I was going so hard and thinking about swimming straight with good form that I didn't really have time to notice. The bike course was gently rolling with a lot of turns, a lot of wind, and variably bumpy road surfaces. I was glad to have my tri bike so I could get down and be as aero as possible.
The run was two laps on a trail around the lake. The sun came out so it started to get warm, but the wind was still strong which meant that half of each lap had a headwind. The tailwind was very nice when running the other way. Mo came with me to spectate and told me my current placement each time she saw me so I knew I was 5th going in to the run. I would have liked to move up a few places but I couldn't make up 3 minutes and ended up 5th overall.
My final time of 2:34 was a 2 minute PR for this distance, but it was on a course where the bike course was 2k longer. I was trying to go under 2:30 and probably would have done it on a standard distance course.
1500m swim (25min)
42k bike (1:20)
6.2 mile run (46min)
[2:34 total]
1st place age group 30-34
5th female overall
I had a very solid race today - hard steady effort throughout, no logistical or gear issues, smooth fast transitions, nutrition was good. The swim was cold (~60 degrees) but I was going so hard and thinking about swimming straight with good form that I didn't really have time to notice. The bike course was gently rolling with a lot of turns, a lot of wind, and variably bumpy road surfaces. I was glad to have my tri bike so I could get down and be as aero as possible.
The run was two laps on a trail around the lake. The sun came out so it started to get warm, but the wind was still strong which meant that half of each lap had a headwind. The tailwind was very nice when running the other way. Mo came with me to spectate and told me my current placement each time she saw me so I knew I was 5th going in to the run. I would have liked to move up a few places but I couldn't make up 3 minutes and ended up 5th overall.
My final time of 2:34 was a 2 minute PR for this distance, but it was on a course where the bike course was 2k longer. I was trying to go under 2:30 and probably would have done it on a standard distance course.
Transition area
Coming out of the swim
Halfway through the run
Coming in to the finish
Hello podium
Post-race
Friday, March 26, 2010
race tomorrow
Champions Olympic distance Triathlon
.jpg)
Bike... check.
Wetsuit... check.
Neoprene cap for 58 degree water... check.
Justin's Peanut Butter... check.
Other gear... check.
Rested up... check.
Good focused attitude... check.
.jpg)
Wetsuit... check.
Neoprene cap for 58 degree water... check.
Justin's Peanut Butter... check.
Other gear... check.
Rested up... check.
Good focused attitude... check.
Thursday, March 25, 2010
all good
Swim 3200yd
[59:39]
Main set: 5x300@4:23,4:24,4:24,4:28,4:33
My goal pace for those was 4:30 so I came in just under that as an average. 4:23 may even be a PR. For the amount that I am swimming these days (relatively little), I can't believe that I am able to tie and set PRs... could it be all the pushups and pullups? No doubt that all the Crossfit has dramatically increased my upper body strength. This is all good.
Bike roughly 60 minutes, roughly 15 miles
No numbers today, I just went out on my road bike and got my legs moving. I am fairly tight and sore from Tuesday, even after the massage yesterday. It was sunny but very windy, and felt good to work.
--
Champions olympic distance triathlon: T - two days. I can count on one hand the number of olympic distance races I have done in the past. Maybe 3? 1 mile swim, 25 mile bike, 6 mile run. It's a challenging distance because you go almost as hard as in a sprint distance race, but for twice as long. Honestly, it's not my favorite distance, but it's a great way to build fitness because you are at lactate threshold the whole time. i.e. it sucks and you think you might vomit. Those are always opportunities not to be missed, right?
That said... I am excited to race and see where my fitness is at right now. I want to practice putting it all together. So tonight I need to get a good long night of sleep, and then tomorrow I will get all my race gear together and write out my race plan.
[59:39]
Main set: 5x300@4:23,4:24,4:24,4:28,4:33
My goal pace for those was 4:30 so I came in just under that as an average. 4:23 may even be a PR. For the amount that I am swimming these days (relatively little), I can't believe that I am able to tie and set PRs... could it be all the pushups and pullups? No doubt that all the Crossfit has dramatically increased my upper body strength. This is all good.
Bike roughly 60 minutes, roughly 15 miles
No numbers today, I just went out on my road bike and got my legs moving. I am fairly tight and sore from Tuesday, even after the massage yesterday. It was sunny but very windy, and felt good to work.
--
Champions olympic distance triathlon: T - two days. I can count on one hand the number of olympic distance races I have done in the past. Maybe 3? 1 mile swim, 25 mile bike, 6 mile run. It's a challenging distance because you go almost as hard as in a sprint distance race, but for twice as long. Honestly, it's not my favorite distance, but it's a great way to build fitness because you are at lactate threshold the whole time. i.e. it sucks and you think you might vomit. Those are always opportunities not to be missed, right?
That said... I am excited to race and see where my fitness is at right now. I want to practice putting it all together. So tonight I need to get a good long night of sleep, and then tomorrow I will get all my race gear together and write out my race plan.
Wednesday, March 24, 2010
Tuesday, March 23, 2010
long day
Run 12 miles with 3 x 1 mile repeats
[1:38, repeats run at miles 8-10@7:04, 7:09, 6:58]
Crossfit
WOD 1
5 rounds for time:
20 squats
15 sit ups
10 box jumps
5 knees to elbows
[10:38]
WOD 2
30 walking lunges
30 walking lunges with 25lb plate overhead
50 pullups with green band [4:33]
Swim 1500m
Open water at Pure Austin Quarry
Water temp = 59 degrees!!!
[1:38, repeats run at miles 8-10@7:04, 7:09, 6:58]
Crossfit
WOD 1
5 rounds for time:
20 squats
15 sit ups
10 box jumps
5 knees to elbows
[10:38]
WOD 2
30 walking lunges
30 walking lunges with 25lb plate overhead
50 pullups with green band [4:33]
Swim 1500m
Open water at Pure Austin Quarry
Water temp = 59 degrees!!!
Monday, March 22, 2010
get my head ready to race
This is the beginning of Ironman training Week 7. The weeks seem to be flying by now. I'm almost halfway there. This Saturday is my first triathlon of the season and the first one I have done in a year - the Champions Olympic distance triathlon in Pflugerville Texas. I need to spend some time getting my gear ready this week, and getting my head in race mode. It's a transition to go from a steady training groove, to being in a head space ready to take on some hard competitors. I feel confident in what I am doing in all three sports, and just need to sharpen up my race focus.
---
130 Push Ups
Broken up as: 10-35-23-20-15-20-7
Swim 4000yd
[1:11 total time]
4x300 mod-hard (4:44,4:34,4:39,4:35)
4x200 hard (2:59,3:00,3:01,3:01)
6x100 hard (1:29,1:29,1:28,1:29,1:27,1:28)
I got this swim from Terra Castro back when she was coaching me last time I did an Ironman. Her swims were HARD! and I loved them for that. They made me fast. How could you not get faster doing workouts like this? Endurance and speed bundled together to kick your butt. My shoulders were burning by the end of this one but I stayed steady with my pacing.
---
130 Push Ups
Broken up as: 10-35-23-20-15-20-7
Swim 4000yd
[1:11 total time]
4x300 mod-hard (4:44,4:34,4:39,4:35)
4x200 hard (2:59,3:00,3:01,3:01)
6x100 hard (1:29,1:29,1:28,1:29,1:27,1:28)
I got this swim from Terra Castro back when she was coaching me last time I did an Ironman. Her swims were HARD! and I loved them for that. They made me fast. How could you not get faster doing workouts like this? Endurance and speed bundled together to kick your butt. My shoulders were burning by the end of this one but I stayed steady with my pacing.
Sunday, March 21, 2010
blah
Bike 1:30
I was trashed after yesterday. Not sore, just tired and sleepy. It took a lot out of me. I went to a party and ate a lot of delicious junk last night, including chocolate birthday cake. I got 8 hours of sleep but it was not enough. It was super windy today and I didn't have much mental motivation to do anything at all. I decided to ride the trainer again, this time at home. I got in the time and did random intervals to keep my mind occupied, but I was watching the clock every minute hoping that more minutes would pass so I could be done. I was going to swim today, but couldn't even get out the door on that one. I am listening to my body and going to let go of any guilt on the quality of today's workouts and just go to bed very early tonight.
Indication that Ironman training volume is increasing....
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backyard looks like a forest...
I was trashed after yesterday. Not sore, just tired and sleepy. It took a lot out of me. I went to a party and ate a lot of delicious junk last night, including chocolate birthday cake. I got 8 hours of sleep but it was not enough. It was super windy today and I didn't have much mental motivation to do anything at all. I decided to ride the trainer again, this time at home. I got in the time and did random intervals to keep my mind occupied, but I was watching the clock every minute hoping that more minutes would pass so I could be done. I was going to swim today, but couldn't even get out the door on that one. I am listening to my body and going to let go of any guilt on the quality of today's workouts and just go to bed very early tonight.
Indication that Ironman training volume is increasing....
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backyard looks like a forest...
Saturday, March 20, 2010
weekend of trainer
Bike 3:50 with intervals7 min (3 min rec), 12 min (4 min rec), 7 min (5 min rec), 3 x 15 min (5 min rec)
It was rainy, windy, and cold so a long ride on the trainer was the only option. I was supposed to ride the Spokes and Spurs organized ride but it was canceled because of weather. Luckily Pure Austin has a good selection of spinning options on Saturday morning. I took my tri bike in there instead of riding a spin bike so I could get in some hours in aero position.
I started with Matt's 90 minute endurance class from 9-10:30. Then I did the prescribed training plan intervals on my own, and ended with Ryon's spin class from 12-12:45. It was a long time, in one place but people were in and out of the room all morning so there was pretty much always something going on. I broke up the time by getting off my bike to get water, kleenexes, go to the restroom, etc. A few friends came over to chat with me during the middle section.
The intervals were mentally hard because from beginning to end, they add up to 1:38, which is a ton of time to be pushing to Z4 on a trainer. I put my mind in race scenario and imagined chasing or being chased to help keep me going hard. I listened to my favorite running songs and imagined how hard I would be working if I were doing these intervals as run repeats.
Brick Run 3 miles
24:15 (12:50/11:25)
I got off my bike and headed directly for the treadmill. When I first started, it was a strange feeling - my quads weren't tight or sore at all like they usually are but... my kneecaps felt like they might give out. Yes, my kneecaps. After a few minutes it worked itself out. What is up with that tri bike position? With my fresh quads and warmed up heart and lungs, I nailed this run. I can't believe I was able to run that fast after 4 hours on the bike.
It was rainy, windy, and cold so a long ride on the trainer was the only option. I was supposed to ride the Spokes and Spurs organized ride but it was canceled because of weather. Luckily Pure Austin has a good selection of spinning options on Saturday morning. I took my tri bike in there instead of riding a spin bike so I could get in some hours in aero position.
I started with Matt's 90 minute endurance class from 9-10:30. Then I did the prescribed training plan intervals on my own, and ended with Ryon's spin class from 12-12:45. It was a long time, in one place but people were in and out of the room all morning so there was pretty much always something going on. I broke up the time by getting off my bike to get water, kleenexes, go to the restroom, etc. A few friends came over to chat with me during the middle section.
The intervals were mentally hard because from beginning to end, they add up to 1:38, which is a ton of time to be pushing to Z4 on a trainer. I put my mind in race scenario and imagined chasing or being chased to help keep me going hard. I listened to my favorite running songs and imagined how hard I would be working if I were doing these intervals as run repeats.
Brick Run 3 miles
24:15 (12:50/11:25)
I got off my bike and headed directly for the treadmill. When I first started, it was a strange feeling - my quads weren't tight or sore at all like they usually are but... my kneecaps felt like they might give out. Yes, my kneecaps. After a few minutes it worked itself out. What is up with that tri bike position? With my fresh quads and warmed up heart and lungs, I nailed this run. I can't believe I was able to run that fast after 4 hours on the bike.
Friday, March 19, 2010
swim and waffles
Swim 3300yd
[1:07, MS: 3x(4x100 descend,100 easy), 2x200,6x25]
At 6:15am it is still dark. Big Stacy pool is lit by a floodlight, steam rising off the water, lifeguard at his post snuggled up in a thick warm coat. There are a few swimmers already there. It's about 50 degrees and the air feels cold as I strip out of my sweats and into my suit. The cement is cold on my toes. The water feels cold at first but after about 4 laps, I am warm. I go through my intervals, checking them off one by one. I crush the speedwork. It stays dark until 7:15 and the sun has barely come up when it's time to get out.
Waffle Breakfast @ 24 Diner
From left to right:
Veggie Sausages - spicy, quinoa-based, delicious.
Eggs - scrambled, moist, tasty
Waffles - melted in my mouth, homemade texture, maple butter on the side, wow!
This food was outstanding.
[1:07, MS: 3x(4x100 descend,100 easy), 2x200,6x25]
At 6:15am it is still dark. Big Stacy pool is lit by a floodlight, steam rising off the water, lifeguard at his post snuggled up in a thick warm coat. There are a few swimmers already there. It's about 50 degrees and the air feels cold as I strip out of my sweats and into my suit. The cement is cold on my toes. The water feels cold at first but after about 4 laps, I am warm. I go through my intervals, checking them off one by one. I crush the speedwork. It stays dark until 7:15 and the sun has barely come up when it's time to get out.
Waffle Breakfast @ 24 Diner
From left to right:
Veggie Sausages - spicy, quinoa-based, delicious.
Eggs - scrambled, moist, tasty
Waffles - melted in my mouth, homemade texture, maple butter on the side, wow!
This food was outstanding.
Thursday, March 18, 2010
anyone want to do my dishes?
Long Run - 14 miles
1:55 total
7 miles on Exposition/Pecos route, challenging hills - 55:30
7 miles at Town Lake trail, flat and gently rolling, last 3 miles as 3x1200 hard/400 easy - 59:30
I was super fresh and strong for the first half. I've never run the full length of Pecos but those hills are tough and awesome for training. Things were all going well but in the last 4 miles my legs had some trouble. I have to say, I'm tired. The fatigue of all this is starting to build up. The fastest I could go on the 1200s was about a 7:50 pace. Haha. That's tired. I ate a handful of raisins in the middle and had a bite of almond butter at mile 10. I am really loving the Justin's Nut Butter single serving packets... they are like gels but more calories and not full of sugar.
Core
100 situps
60 tic-toks - bar held with straight arms above head, tilt upper body from side to side using obliques
--
What's my daily weekday schedule like, you ask? It's kinda like this:
6 - wake up
6:30 - start first outdoor workout - usually run or swim
8 - go to Pure Austin downtown gym to stretch, foam roll, strengthening exercises, shower
9 - eat breakfast and go to work
5 - leave work and drive through traffic to get home or to get to Pure Austin north
5:30 - start second workout
7:30 - go home and eat
8:30 - hang out, relax, pack workout bag and prepare food for the next day
10:30 - sleep
This is the constant grind of the IM training. There's very little time for anything else, even on this "reduced volume" plan I am on. Days with only one workout, or a set I can finish up in the morning are a gift. I need someone to do my dishes and laundry for me. Any takers?
1:55 total
7 miles on Exposition/Pecos route, challenging hills - 55:30
7 miles at Town Lake trail, flat and gently rolling, last 3 miles as 3x1200 hard/400 easy - 59:30
I was super fresh and strong for the first half. I've never run the full length of Pecos but those hills are tough and awesome for training. Things were all going well but in the last 4 miles my legs had some trouble. I have to say, I'm tired. The fatigue of all this is starting to build up. The fastest I could go on the 1200s was about a 7:50 pace. Haha. That's tired. I ate a handful of raisins in the middle and had a bite of almond butter at mile 10. I am really loving the Justin's Nut Butter single serving packets... they are like gels but more calories and not full of sugar.
Core
100 situps
60 tic-toks - bar held with straight arms above head, tilt upper body from side to side using obliques
--
What's my daily weekday schedule like, you ask? It's kinda like this:
6 - wake up
6:30 - start first outdoor workout - usually run or swim
8 - go to Pure Austin downtown gym to stretch, foam roll, strengthening exercises, shower
9 - eat breakfast and go to work
5 - leave work and drive through traffic to get home or to get to Pure Austin north
5:30 - start second workout
7:30 - go home and eat
8:30 - hang out, relax, pack workout bag and prepare food for the next day
10:30 - sleep
This is the constant grind of the IM training. There's very little time for anything else, even on this "reduced volume" plan I am on. Days with only one workout, or a set I can finish up in the morning are a gift. I need someone to do my dishes and laundry for me. Any takers?
Wednesday, March 17, 2010
do the work
Swim 3600yd
[1:10, MS: 4x200 moderate w/paddles, 4x200 match paddle pace, 6x100, 6x 25h/25e]
Bike 60 minutes w/ 10 min, 15 min, 10 min
Loops on Shoal Creek/Great Northern with tri bike
[1:03, one loop (3.5 miles) = 10:28, 10:38]
Brick Run - 20 minutes negative split
[18:42 as 9:55 out, 8:40 back - in neighborhood]
Not much to say here. Some days it's just about doing the work. And as we all know, #workworks.
[1:10, MS: 4x200 moderate w/paddles, 4x200 match paddle pace, 6x100, 6x 25h/25e]
Bike 60 minutes w/ 10 min, 15 min, 10 min
Loops on Shoal Creek/Great Northern with tri bike
[1:03, one loop (3.5 miles) = 10:28, 10:38]
Brick Run - 20 minutes negative split
[18:42 as 9:55 out, 8:40 back - in neighborhood]
Not much to say here. Some days it's just about doing the work. And as we all know, #workworks.
Tuesday, March 16, 2010
big pr on fight gone bad
This is the first day of week 6 of Ironman training. I feel great.
Run 7 miles with 5x800
[1:01, 800 splits: 3:24, 3:21, 3:18, 3:18, 3:19]
Rainy morning led me to the treadmill. These repeats were pretty darn fast.
Pushup Challenge
20-25-20-20-28
My shoulders were about to fall off during the last set.
Bike 45 minutes - Spin class
This was not on the training schedule but I wanted to do it. I miss seeing my friends for the usual weekday evenings at the gym.
Pullup Challenge
100 as 10x10. Got er done. Help from green band.
Crossfit Fight Gone Bad
3 rounds of one minute of each, with one minute rest between rounds.
Row (for calories)
Push Press (45 lb)
Sumo Deadlift High Pull (45 lb)
Box Jump (20 inch)
Wall Ball (10 lb)
Result:
round 1=87
round 2=84
round 3=85
total score=256
I did this same workout on Jan 11, and my score was a mere 207. MAJOR PR today! After all the stuff I did today before this workout, that is extra amazing.
Run 7 miles with 5x800
[1:01, 800 splits: 3:24, 3:21, 3:18, 3:18, 3:19]
Rainy morning led me to the treadmill. These repeats were pretty darn fast.
Pushup Challenge
20-25-20-20-28
My shoulders were about to fall off during the last set.
Bike 45 minutes - Spin class
This was not on the training schedule but I wanted to do it. I miss seeing my friends for the usual weekday evenings at the gym.
Pullup Challenge
100 as 10x10. Got er done. Help from green band.
Crossfit Fight Gone Bad
3 rounds of one minute of each, with one minute rest between rounds.
Row (for calories)
Push Press (45 lb)
Sumo Deadlift High Pull (45 lb)
Box Jump (20 inch)
Wall Ball (10 lb)
Result:
round 1=87
round 2=84
round 3=85
total score=256
I did this same workout on Jan 11, and my score was a mere 207. MAJOR PR today! After all the stuff I did today before this workout, that is extra amazing.
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